Aug 19, 2018

Monday August 20th


A- E2MOM- 14min 7 Rounds-start @ 70% of 1rm C&J                                        
1 Clean + 2 TNG split jerks. As soon as the bar touches the shoulder go into 2nd jerk

B- 3 x 10 DB Push jerk in split stance

C- Use a continuous running clock                                                                          
7 rounds                                
30sec Max effort Push ups                                                               
30sec rest                               
Wallballs 20/14                                      
rest 30 sec                                                              
at 14 minutes have bar loaded to 80%of 1rm                                              
min 14 x 1 C&J                                        
min 15 x 2 C&J                            
min 16 x 3 C&J                                                     
Rest until 18min and load bar to 85%                                 
min 18 x 1 C&J                                      
min 19 x 2 C&J                            
min 20 x 3 C&J

Aug 17, 2018

Saturday August 18th

A- 3 x AMRAP 2" defecit HSPU - try to touch and go.
Set ends when you have to rest more than 1 sec at top or bottom

1- AMRAP 5min                                     
5 wallballs-3 burpees- 3 sec rest                                                                                
2- AMRAP 5min                         
5 KBS 2/1.5 - 3 box jumps- 3 sec rest                        
3- AMRAP 5min                          
5 DB snatch/arm 50/35- 3 push ups- 3 sec rest                 
**Try to take a max of 3 sec rest/ breath after each round                                         
Rest 3min after each AMRAP     

Aug 16, 2018

Friday August 17th

A- 5 x 4 Deadlift                 
Stay above 75% of 1RM for all 4 sets

B-3 x 100m sled drag - KB Front rack carry
One partner pulls sled while one does KB FR carry AHAP

C-E2MOM 12min                              
115/75 C 135/95                                           
4 Power Cleans                                   
4 Push press                                                             
4 Thrusters

Aug 15, 2018

Thursday August 16th

A-Snatch                                                                 
4 at 80%                                                                        
3 at 85%                                                                  
2 at 90%                                                                      
1 at 95% x 3                                                                       
90 sec rest in between

B- 1min ME hang power snatch at 50% of 1RM

C- Amanda                                                               
9-7-5                                                                            
Squat snatch 135/95             
rMU'

Endurance WOD
All class to complete max distance running

Aug 14, 2018

Wednesday August 15th

A- 5 x 4 Bench press-
add load from last week

 B- 1min ME Bench @ 50 % of above load

C- Row 150m                                                     
3 Dips                                                              
3 C2B                                            
3 Push ups - feet elevated on a wallball                                       
Row 150m                                         
6 Dips                                                      
6 C2B                                                    
6 Push ups- feet on wallball ...................                              
add 3 reps each round

Aug 13, 2018

Tuesday August 14th

A-Back Squat                                                                      
2-4-1-8-1-4-2 @ 95% of 5rm

B- 1min ME back squat at 60% of 1RM

C-24min AMRAP                                            
1 rope climb                                                     
2 bMU's                                                    
3 sHSPU                                                                             
4 strict ring dips                     
5 strict pullups             
200m run                                                           
rest 1min   

Aug 12, 2018

Monday Aug 13th

A- E2MOM- 14min 7 Rounds-start @ 65% of 1rm C&J                                        
1 Clean + 2 TNG split jerks.
As soon as the bar touches the shoulder go into 2nd jerk

B- 3 x 10 Single arm kneeling DB shoulder press

C-Use a continous running clock                                                                   
7 rounds                                
30sec Max effort Cal row                                          
30sec rest                                
30sec KB swings 1.75/1.25                                          
rest 30 sec                                                    
 at 14 minutes have bar loaded to 75%of 1rm                                               
min 14 x 1 C&J                                       
min 15 x 2 C&J                            
min 16 x 3 C&J                                                   
Rest until 18min and load bar to 80%                                 
min 18 x 1 C&J                                       
min 19 x 2 C&J                            
min 20 x 3 C&J